Thursday, March 14th

A) Ring Work/Skin the Cat:
15:00 to drill ring work/safety and learn the movement “Skin the cat”

B) 4 Rounds NFT:
:30 L-Sit
3-5 Strict Ring Muscle-Up
ME Hollow Hold
ME Plank (up to 2:00)

Wednesday, March 13th

A) 14:00 EMOM:
1) 3 Snatch Pulls
2) 2 Squat Snatch

Build throughout

B) 10-9-8-7-6-5-4-3-2-1: (10:00 Cap)
HSPU/HRPU
KBS
Pull-up/Ring-Row

Tuesday, March 12th

A) Every 2:00 for 12:00:
8 Deadlift
ME Hollow Hold

Reps of deadlift should be done as Tng. Can build throughout workout if wanted, but must maintain TnG

B) For Time: (15:00 Cap)
1K Row
30 T2B/K2C
30 Push Press (115/75)
30 T2B/K2C

Monday, March 11th

A) Back Squat:
2×8 @ 55% – 65%
2×5 @ 70%-80%

Based off 1RM back squat

B) 12:00 AMRAP:
12 Power Clean (135/95)
21 Burpee Bar Hop

Saturday, March 9th

A) 14:00 EMOM:
1) 3 Front Squat
2) 5 Back Squat

Weight should be between 55% – 65% 1RM Front Squat

B) For Time with Partner:
30-60-90:
KBS
Goblet Squat
Sit-up

1 work/1 Rest
Athletes split work evenly
Between each of the 3 rounds, athletes must do 10 Shuttle sprints each, together.(Full length of gym and back)

Friday, March 8th

A) Pause Split Jerk:
4×3

Build in weight
The pause is at the bottom of the dip and catch

B) OPEN WORKOUT 19.3

Thursday, March 7th

A) Handstand work:
12:00 to work handstand and handstand walking drills

B) 2 Rounds NFT: (12:00)
10 Headstand weight transfer
5 slow descent HSPU
10 Candlestick
5 – 10 strict Rind dip/box dip

C) 2 Rounds:
:30 Hollow Hold
30 Sit-ups
:30 Ring Suport Hold

Wednesday, March 6th

A) For Total Reps:

8:00 AMRAP:
Row/Bike For Calories

**Rest 5:00**

8:00 AMRAP:
5 G2O (115/75)
5 Burpee over bar
5 T2B/K2C

**Rest 5:00**

8:00 AMRAP:
25 S2O (45/35)
25 Jumping C2B/Jumping Pull-up
25 Front Squats (45/35)

Tuesday, March 5th

A) Deadlift:
3×5

B) 3 Rounds for Time:
100 DU/ 200 SU
25ft SA OH Walking Lunge (R)
15 Box Jumps
25ft SA OH Walking Lunge (L)
15 Power Cleans (95/65)

Monday, March 4th

A) Back Squat:
15:00 to build to heavy set of 5

B) For Time: 16:00 Cap
500m Row
50 KBS
40 C2B/Pull-up/Ring row
30 T2B/K2C
20 DB Thrusters